One of the most common places where we feel pain is the neck. Together with the neck, we have pain in the shoulders too.
All of us need to have habit to work out a little bit, so you will feel better, and the pain will be eliminated.
In this article we are offering you a couple of stretching exercises for the neck and shoulder, so that will help you to feel more relaxed.
1. Neck roll
This is the first exercise that all of us need to do when getting up from bed.
Make a roll out of a towel and put in below your neck in the bed. The head fells down, sit like that and relax. Meditate in duration of 10 minutes.
2. Clasping neck stretch
You will stretch the back of the neck and back.
Directions: Place yourself in sitting position, and put the hands behind the head. Pull your head down, until you feel stretching pain in the neck and upper back. Stay in this position 30-40 seconds, and repeat in 2-3 times.
3. Upper trapezium stretch
This is exercise for shoulders and neck.
Take the right hand with the left from behind and pull in, until you feel that you are stretching. You keep the position for 20 seconds, and the leave. Repeat the same process with the other hand.
4. Lateran neck flexion
This will stretch your side neck and shoulders
Directions: place yourself in sitting position, place your hand behind. Place your chin like you are touching the chest, then touch the shoulder with the ear. When you will feel that you are stretching old the position for 30 seconds, and then repeat on the other side.
5. Shoulders Roll
This will eliminate the tension and pressure from the shoulders.
Directions: You need o sit on a chair, and keep your neck straight. Raise one shoulder and move it to the back side and put it down. With the chin make double chin position. Repeat the exercise 10-15 times.
6. Cross-body arm stretch
This will relax the biceps and shoulders
Directions: Stand and place the left arm through the chest. With the right hand pull the left hand. When you feel stretching, you will hold the position for 30 seconds.
7. Cow-face pose
You will stretch your whole, because it is all activating exercise.
Directions: Lift the left arm and bend it behind the head. The right hand holds your left hand behind your back. Stay straight, and sty in this position 20 seconds. Then, switch arms.
8. Double anterior shoulder stretch
You will stretch your shoulders, but a lot.
Directions: Stan up straight, and hold your hands backside. Start lifting your arms as much as you can, when you can’t more, stay that position for 30 seconds.